When you hear the phrase “pelvic floor exercises,” chances are your mind jumps straight to women – pregnant women, postpartum women, women navigating menopause. And yes, while pelvic floor health is a major player in women’s wellness, here’s the plot twist: men have a pelvic floor too. (Cue dramatic gasps!) In fact, pelvic floor health is absolutely vital for men and anyone who doesn’t identify as female. Let’s unpack why this hidden hero deserves your attention, no matter who you are.
What is the Pelvic Floor, Anyway?
Think of your pelvic floor as the unsung superhero of your body. This hammock-like group of muscles stretches across the base of your pelvis, supporting vital organs like the bladder, bowel, and, for those with a uterus, the uterus too. Its primary job? Keeping everything in place and working smoothly.
For men, the pelvic floor muscles also play a starring role in:
- Bladder control (goodbye, embarrassing leaks).
- Bowel control (because, let’s face it, no one enjoys surprise moments).
- Sexual health (yes, we’re going there—it’s key to erectile function and sexual sensation).
- Core stability (your secret weapon for better posture, fewer back aches, and a killer golf swing).
Why is Pelvic Floor Health Important for Men?
Pelvic floor health isn’t just about avoiding accidents—it’s about enhancing your overall well-being. Here’s why every man should care about their pelvic floor muscles:
- Prevent Incontinence and Erectile Dysfunction
A strong pelvic floor is crucial for controlling your bladder and bowel. Plus, it helps prevent erectile dysfunction, a common issue for men as they age. - Better Sexual Health
Strengthening your pelvic floor muscles improves blood flow and muscle tone, leading to stronger erections and potentially more intense orgasms. - Core Stability
Your pelvic floor is part of your core muscles. Weakness here can lead to poor posture, back pain, and even injuries. - Faster Recovery Post-Surgery
If you’ve had prostate surgery or other procedures in the pelvic region, pelvic floor exercises can speed up recovery and reduce complications.
How to Connect With Your Pelvic Floor
When it comes to pelvic floor health, it’s not just about squeezing and contracting—it’s also about learning how to relax. Many people unknowingly overwork their pelvic floor muscles, leading to tension and dysfunction. A balanced, healthy pelvic floor requires both strength and the ability to let go. Here’s how to start building a deeper connection with your pelvic floor:
1. Get to Know Your Pelvic Floor
Begin by finding your pelvic floor muscles, but don’t stop there. Many people are great at identifying these muscles but struggle to notice when they’re overly tense.
- Sit or lie down in a comfortable position and focus on your breath.
- Imagine your pelvic floor as a hammock. Can you feel it gently lifting as you breathe in and releasing as you breathe out?
If this feels challenging, don’t worry—awareness takes practice. This simple step is key to understanding how your pelvic floor moves with your body.
2. Focus on Relaxation, Not Just Contraction
While many exercises emphasize contracting the pelvic floor, relaxation is just as important. An overactive pelvic floor can lead to discomfort, pain, or dysfunction.
- As you exhale, consciously let your pelvic floor muscles soften.
- Picture the hammock gently lowering or visualize the release of tension, like letting go of a clenched fist.
Learning to “switch off” or relax these muscles can help reset your body’s natural balance.
3. Sync Your Pelvic Floor with Your Breath
Your pelvic floor naturally works in harmony with your diaphragm, moving with each inhale and exhale. By connecting your breathing to these muscles, you create a more fluid, relaxed state.
- Inhale deeply, imagining your pelvic floor expanding downward like a balloon filling with air.
- Exhale slowly, allowing the muscles to lift slightly and naturally.
This rhythmic motion is a foundational way to strengthen and relax without overworking.
4. Incorporate Mindful Movement
Instead of focusing solely on squeezing during workouts, pay attention to how your pelvic floor engages and relaxes with movement.
- Try walking, bending, or stretching while gently connecting with your breath and pelvic floor.
- Avoid bearing down or bracing too hard—aim for smooth, natural coordination.
By integrating this awareness into everyday activities, you create functional strength without overloading your pelvic floor.
5. Seek Balance, Not Perfection
The goal isn’t to have the strongest pelvic floor but a balanced one. This means knowing how to activate when needed and how to fully relax when it’s time to rest.
If you find it hard to let go of tension or feel discomfort, working with a qualified therapist can help you reset and rebuild a healthy connection.
Pelvic floor work isn’t about overexerting—it’s about listening to your body, building awareness, and fostering balance. When you connect with your pelvic floor, you create a foundation for long-term strength, relaxation, and overall health.
Why Everyone Should Care About Pelvic Floor Health
Whether you’re recovering from surgery, managing chronic pain, or simply looking to improve your overall well-being, pelvic floor awareness is for everyone. A healthy pelvic floor supports your core, aids in bladder and bowel control, enhances sexual health, and contributes to overall strength and stability. It’s simple, effective, and proven to make a difference.
Next time someone mentions pelvic floor health, don’t shy away—embrace it. Building a connection with these vital muscles can improve your quality of life in ways you might not expect. Who knows? You might even find yourself moving through life with more confidence, fewer mishaps, and a little extra spring in your step.
Now take a moment to tune in, relax, and start giving your pelvic floor muscles the care and attention they deserve.
A bit about me & my background
Claire is a Functional Health Specialist at Restoring Balance; a Sports Scientist, and a Health Coach who is also a multi-disciplined therapist specialising in person-centred care for those going on a surgical journey.
Claire’s work is very different to many therapists – working with you as a whole person using a unique approach. Claire can help you with:
- Pre-surgery planning and preparation
- Understanding the changes your body has been through
- Post-operative rehabilitation
- Post-operative scar care
- Manual Lymphatic Drainage
- Improving your pelvic floor function
- Increasing mobility, balance, stability, co-ordination
- Calming your stress & anxiety
- Improving your digestive health
- Improving your emotional health
- Helping you reconnect with yourself
- Relieving pain
I work both online and in person from my home-based clinic on Hayling Island, Hampshire.
